Beating Sleep Apnea

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Healthier, Natural Sleep Without Obstruction!

Obstructive Sleep Apnea, the sleep disorder in which one periodically stops breathing (and thus wakes up) repeatedly through the night, affects about 25% of men and 10% of women:

Prevalence of Obstructive Sleep Apnea Syndrome: A Single-Center Retrospective Study

Why the gender split?

There are clues that suggest it is at least partially hormonal: once women have passed menopause, the gender split becomes equal.

Are there other risk factors?

There are few risk other factors; some we can’t control, and some we can:

  • Being older is riskier than being younger
  • Being overweight is riskier than not being overweight
  • Smoking is (what a shock) riskier than not smoking
  • Chronic respiratory diseases increase risk, for example:
    • Asthma
    • COPD
    • Long COVID*—probably. The science is young for this one so far, so we can’t say for sure until more research has been done.
  • Some hormonal conditions increase risk, for example:

*However, patients already undergoing Continuous Positive Airway Pressure (CPAP) treatment for obstructive sleep apnea may have an advantage when fighting a COVID infection:

Prolonged Effects of the COVID-19 Pandemic on Sleep Medicine Services—Longitudinal Data from the Swedish Sleep Apnea Registry

What can we do about it?

Avoiding the above risk factors, where possible, is great!

If you are already suffering from obstructive sleep apnea, then you probably already know about the possibility of a CPAP device; it’s a mask that one wears to sleep, and it does what its name says (i.e. it applies continuous positive airway pressure), which keeps the airway open.

We haven’t tested these, but other people have, so here are some that the Sleep Foundation found to be worthy of note:

Sleep Foundation | Best CPAP Machines of 2024

What can we do about it that’s not CPAP?

Wearing a mask to sleep is not everyone’s preferred way to do things. There are also a plethora of surgeries available, but we’ll not review those, as those are best discussed with your doctor if necessary.

However, some lifestyle changes can help, including:

  • Lose weight, if overweight. In particular, having a collar size under 16” for women or under 17” for men, is sufficient to significantly reduce the risk of obstructive sleep apnea.
  • Stop smoking, if you smoke. This one, we hope, is self-explanatory.
  • Stop drinking alcohol, or at least reduce intake, if you drink. People who consume alcohol tend to have more frequent, and longer, incidents of obstructive sleep apnea. See also: How To Reduce Or Quit Drinking
  • Avoid sedatives and muscle relaxants, if it is safe for you to do so. Obviously, if you need them to treat some other condition you have, talk this through with your doctor. But basically, they can contribute to the “airway collapses on itself” by reducing the muscular tension that keeps your airway the shape it’s supposed to be.
  • Sleep on your side, not your back. This is just plain physics, and a matter of wear the obstruction falls.
  • Breathe through your nose, not through your mouth. Initially tricky to do while sleeping, but the more you practice it while awake, the more it becomes possible while asleep.
  • Consider a nasal decongestant before sleep, if congestion is a problem for you, as that can help too.

For more of the science of these, see:

Cultivating Lifestyle Transformations in Obstructive Sleep Apnea

There are more medical options available not discussed here, too:

American Sleep Apnea Association | Sleep Apnea Treatment Options

Take care!

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  • The first pig kidney has been transplanted into a living person. But we’re still a long way from solving organ shortages

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    In a world first, we heard last week that US surgeons had transplanted a kidney from a gene-edited pig into a living human. News reports said the procedure was a breakthrough in xenotransplantation – when an organ, cells or tissues are transplanted from one species to another. https://www.youtube.com/embed/cisOFfBPZk0?wmode=transparent&start=0 The world’s first transplant of a gene-edited pig kidney into a live human was announced last week.

    Champions of xenotransplantation regard it as the solution to organ shortages across the world. In December 2023, 1,445 people in Australia were on the waiting list for donor kidneys. In the United States, more than 89,000 are waiting for kidneys.

    One biotech CEO says gene-edited pigs promise “an unlimited supply of transplantable organs”.

    Not, everyone, though, is convinced transplanting animal organs into humans is really the answer to organ shortages, or even if it’s right to use organs from other animals this way.

    There are two critical barriers to the procedure’s success: organ rejection and the transmission of animal viruses to recipients.

    But in the past decade, a new platform and technique known as CRISPR/Cas9 – often shortened to CRISPR – has promised to mitigate these issues.

    What is CRISPR?

    CRISPR gene editing takes advantage of a system already found in nature. CRISPR’s “genetic scissors” evolved in bacteria and other microbes to help them fend off viruses. Their cellular machinery allows them to integrate and ultimately destroy viral DNA by cutting it.

    In 2012, two teams of scientists discovered how to harness this bacterial immune system. This is made up of repeating arrays of DNA and associated proteins, known as “Cas” (CRISPR-associated) proteins.

    When they used a particular Cas protein (Cas9) with a “guide RNA” made up of a singular molecule, they found they could program the CRISPR/Cas9 complex to break and repair DNA at precise locations as they desired. The system could even “knock in” new genes at the repair site.

    In 2020, the two scientists leading these teams were awarded a Nobel prize for their work.

    In the case of the latest xenotransplantation, CRISPR technology was used to edit 69 genes in the donor pig to inactivate viral genes, “humanise” the pig with human genes, and knock out harmful pig genes. https://www.youtube.com/embed/UKbrwPL3wXE?wmode=transparent&start=0 How does CRISPR work?

    A busy time for gene-edited xenotransplantation

    While CRISPR editing has brought new hope to the possibility of xenotransplantation, even recent trials show great caution is still warranted.

    In 2022 and 2023, two patients with terminal heart diseases, who were ineligible for traditional heart transplants, were granted regulatory permission to receive a gene-edited pig heart. These pig hearts had ten genome edits to make them more suitable for transplanting into humans. However, both patients died within several weeks of the procedures.

    Earlier this month, we heard a team of surgeons in China transplanted a gene-edited pig liver into a clinically dead man (with family consent). The liver functioned well up until the ten-day limit of the trial.

    How is this latest example different?

    The gene-edited pig kidney was transplanted into a relatively young, living, legally competent and consenting adult.

    The total number of gene edits edits made to the donor pig is very high. The researchers report making 69 edits to inactivate viral genes, “humanise” the pig with human genes, and to knockout harmful pig genes.

    Clearly, the race to transform these organs into viable products for transplantation is ramping up.

    From biotech dream to clinical reality

    Only a few months ago, CRISPR gene editing made its debut in mainstream medicine.

    In November, drug regulators in the United Kingdom and US approved the world’s first CRISPR-based genome-editing therapy for human use – a treatment for life-threatening forms of sickle-cell disease.

    The treatment, known as Casgevy, uses CRISPR/Cas-9 to edit the patient’s own blood (bone-marrow) stem cells. By disrupting the unhealthy gene that gives red blood cells their “sickle” shape, the aim is to produce red blood cells with a healthy spherical shape.

    Although the treatment uses the patient’s own cells, the same underlying principle applies to recent clinical xenotransplants: unsuitable cellular materials may be edited to make them therapeutically beneficial in the patient.

    Sickle cells have a different shape to healthy round red blood cells
    CRISPR technology is aiming to restore diseased red blood cells to their healthy round shape. Sebastian Kaulitzki/Shutterstock

    We’ll be talking more about gene-editing

    Medicine and gene technology regulators are increasingly asked to approve new experimental trials using gene editing and CRISPR.

    However, neither xenotransplantation nor the therapeutic applications of this technology lead to changes to the genome that can be inherited.

    For this to occur, CRISPR edits would need to be applied to the cells at the earliest stages of their life, such as to early-stage embryonic cells in vitro (in the lab).

    In Australia, intentionally creating heritable alterations to the human genome is a criminal offence carrying 15 years’ imprisonment.

    No jurisdiction in the world has laws that expressly permits heritable human genome editing. However, some countries lack specific regulations about the procedure.

    Is this the future?

    Even without creating inheritable gene changes, however, xenotransplantation using CRISPR is in its infancy.

    For all the promise of the headlines, there is not yet one example of a stable xenotransplantation in a living human lasting beyond seven months.

    While authorisation for this recent US transplant has been granted under the so-called “compassionate use” exemption, conventional clinical trials of pig-human xenotransplantation have yet to commence.

    But the prospect of such trials would likely require significant improvements in current outcomes to gain regulatory approval in the US or elsewhere.

    By the same token, regulatory approval of any “off-the-shelf” xenotransplantation organs, including gene-edited kidneys, would seem some way off.

    Christopher Rudge, Law lecturer, University of Sydney

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Statins and Brain Fog?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝I was wondering if you had done any info about statins. I’ve tried 3, and keep quitting them because they give me brain fog. Am I imagining this as the research suggests?❞

    If you are female, the chances of adverse side-effects are a lot higher:

    Statins: His & Hers?

    As an extra kicker, not only are the adverse side-effects more likely for women, but also, the benefits are often less beneficial, too (see the above main feature for some details).

    That’s not to say that statins can’t have their place for women; sometimes it will still be the right choice. Just, not as readily so as for men.

    Enjoy!

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  • Kate Middleton is having ‘preventive chemotherapy’ for cancer. What does this mean?

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    Catherine, Princess of Wales, is undergoing treatment for cancer. In a video thanking followers for their messages of support after her major abdominal surgery, the Princess of Wales explained, “tests after the operation found cancer had been present.”

    “My medical team therefore advised that I should undergo a course of preventative chemotherapy and I am now in the early stages of that treatment,” she said in the two-minute video.

    No further details have been released about the Princess of Wales’ treatment.

    But many have been asking what preventive chemotherapy is and how effective it can be. Here’s what we know about this type of treatment.

    It’s not the same as preventing cancer

    To prevent cancer developing, lifestyle changes such as diet, exercise and sun protection are recommended.

    Tamoxifen, a hormone therapy drug can be used to reduce the risk of cancer for some patients at high risk of breast cancer.

    Aspirin can also be used for those at high risk of bowel and other cancers.

    How can chemotherapy be used as preventive therapy?

    In terms of treating cancer, prevention refers to giving chemotherapy after the cancer has been removed, to prevent the cancer from returning.

    If a cancer is localised (limited to a certain part of the body) with no evidence on scans of it spreading to distant sites, local treatments such as surgery or radiotherapy can remove all of the cancer.

    If, however, cancer is first detected after it has spread to distant parts of the body at diagnosis, clinicians use treatments such as chemotherapy (anti-cancer drugs), hormones or immunotherapy, which circulate around the body .

    The other use for chemotherapy is to add it before or after surgery or radiotherapy, to prevent the primary cancer coming back. The surgery may have cured the cancer. However, in some cases, undetectable microscopic cells may have spread into the bloodstream to distant sites. This will result in the cancer returning, months or years later.

    With some cancers, treatment with chemotherapy, given before or after the local surgery or radiotherapy, can kill those cells and prevent the cancer coming back.

    If we can’t see these cells, how do we know that giving additional chemotherapy to prevent recurrence is effective? We’ve learnt this from clinical trials. Researchers have compared patients who had surgery only with those whose surgery was followed by additional (or often called adjuvant) chemotherapy. The additional therapy resulted in patients not relapsing and surviving longer.

    How effective is preventive therapy?

    The effectiveness of preventive therapy depends on the type of cancer and the type of chemotherapy.

    Let’s consider the common example of bowel cancer, which is at high risk of returning after surgery because of its size or spread to local lymph glands. The first chemotherapy tested improved survival by 15%. With more intense chemotherapy, the chance of surviving six years is approaching 80%.

    Preventive chemotherapy is usually given for three to six months.

    How does chemotherapy work?

    Many of the chemotherapy drugs stop cancer cells dividing by disrupting the DNA (genetic material) in the centre of the cells. To improve efficacy, drugs which work at different sites in the cell are given in combinations.

    Chemotherapy is not selective for cancer cells. It kills any dividing cells.

    But cancers consist of a higher proportion of dividing cells than the normal body cells. A greater proportion of the cancer is killed with each course of chemotherapy.

    Normal cells can recover between courses, which are usually given three to four weeks apart.

    What are the side effects?

    The side effects of chemotherapy are usually reversible and are seen in parts of the body where there is normally a high turnover of cells.

    The production of blood cells, for example, is temporarily disrupted. When your white blood cell count is low, there is an increased risk of infection.

    Cell death in the lining of the gut leads to mouth ulcers, nausea and vomiting and bowel disturbance.

    Certain drugs sometimes given during chemotherapy can attack other organs, such as causing numbness in the hands and feet.

    There are also generalised symptoms such as fatigue.

    Given that preventive chemotherapy given after surgery starts when there is no evidence of any cancer remaining after local surgery, patients can usually resume normal activities within weeks of completing the courses of chemotherapy.The Conversation

    Ian Olver, Adjunct Professsor, School of Psychology, Faculty of Health and Medical Sciences, University of Adelaide

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • HIIT, But Make It HIRT

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    This May HIRT A Bit

    This is Ingrid Clay. She’s a professional athlete, personal trainer, chef*, and science writer.

    *A vegan bodybuilding chef, no less:

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    For those who prefer reading…

    This writer does too

    We’ve previously reviewed her book, “Science of HIIT”, and we’re going to be talking a bit about High Intensity Interval Training today.

    If you’d like to know a little more about the woman herself first, then…

    Centr | Meet Ingrid: Your HIIT HIRT trainer

    Yes, that is Centr, as in Chris Hemsworth’s personal training app, where Clay is the resident HIIT & HIRT expert & trainer.

    What’s this HIIT & HIRT?

    HIIT” is High Intensity Interval Training, which we’ve written about before:

    How To Do HIIT (Without Wrecking Your Body)

    Basically, it’s a super-efficient way of working out, that gets better results than working out for longer with other methods, especially because of how it raises the metabolism for a couple of hours after training (this effect is called EPOC, by the way—Excessive Post-exercise Oxygen Consumption), and is a good thing.

    You can read more about the science of it, in the above-linked main feature.

    And HIRT?

    HIRT” is High Intensity Resistance Training, and is resistance training performed with HIIT principles.

    See also: Chris Hemsworth’s Trainer Ingrid Clay Explains HIRT

    An example is doing 10 reps of a resistance exercise (e.g., a dumbbell press) every minute on odd-numbered minutes, and 10 reps of a different resistance exercise (e.g. dumbbell squats) on even-numbered minutes.

    If dumbbells aren’t your thing, it could be resistance bands, or even the floor (press-ups are a resistance exercise!)

    For HIRT that’s not also a cardio exercise, gaps between different exercises can be quite minimal, as we only need to confuse the muscles, not the heart. So, effectively, it becomes a specially focused kind of circuit training!

    If doing planks though, you might want to check out Clay’s troubleshooting guide:

    Expert trainer Ingrid Clay identifies the mistakes many people make when doing the plank, and how to correct them.

    Want more from Clay?

    Here she gives a full 20-minute full-body HIIT HIRT workout:

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    Enjoy!

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  • How much time should you spend sitting versus standing? New research reveals the perfect mix for optimal health

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    People have a pretty intuitive sense of what is healthy – standing is better than sitting, exercise is great for overall health and getting good sleep is imperative.

    However, if exercise in the evening may disrupt our sleep, or make us feel the need to be more sedentary to recover, a key question emerges – what is the best way to balance our 24 hours to optimise our health?

    Our research attempted to answer this for risk factors for heart disease, stroke and diabetes. We found the optimal amount of sleep was 8.3 hours, while for light activity and moderate to vigorous activity, it was best to get 2.2 hours each.

    Finding the right balance

    Current health guidelines recommend you stick to a sensible regime of moderate-to vigorous-intensity physical activity 2.5–5 hours per week.

    However mounting evidence now suggests how you spend your day can have meaningful ramifications for your health. In addition to moderate-to vigorous-intensity physical activity, this means the time you spend sitting, standing, doing light physical activity (such as walking around your house or office) and sleeping.

    Our research looked at more than 2,000 adults who wore body sensors that could interpret their physical behaviours, for seven days. This gave us a sense of how they spent their average 24 hours.

    At the start of the study participants had their waist circumference, blood sugar and insulin sensitivity measured. The body sensor and assessment data was matched and analysed then tested against health risk markers — such as a heart disease and stroke risk score — to create a model.

    Using this model, we fed through thousands of permutations of 24 hours and found the ones with the estimated lowest associations with heart disease risk and blood-glucose levels. This created many optimal mixes of sitting, standing, light and moderate intensity activity.

    When we looked at waist circumference, blood sugar, insulin sensitivity and a heart disease and stroke risk score, we noted differing optimal time zones. Where those zones mutually overlapped was ascribed the optimal zone for heart disease and diabetes risk.

    You’re doing more physical activity than you think

    We found light-intensity physical activity (defined as walking less than 100 steps per minute) – such as walking to the water cooler, the bathroom, or strolling casually with friends – had strong associations with glucose control, and especially in people with type 2 diabetes. This light-intensity physical activity is likely accumulated intermittently throughout the day rather than being a purposeful bout of light exercise.

    Our experimental evidence shows that interrupting our sitting regularly with light-physical activity (such as taking a 3–5 minute walk every hour) can improve our metabolism, especially so after lunch.

    While the moderate-to-vigorous physical activity time might seem a quite high, at more than 2 hours a day, we defined it as more than 100 steps per minute. This equates to a brisk walk.

    It should be noted that these findings are preliminary. This is the first study of heart disease and diabetes risk and the “optimal” 24 hours, and the results will need further confirmation with longer prospective studies.

    The data is also cross-sectional. This means that the estimates of time use are correlated with the disease risk factors, meaning it’s unclear whether how participants spent their time influences their risk factors or whether those risk factors influence how someone spends their time.

    Australia’s adult physical activity guidelines need updating

    Australia’s physical activity guidelines currently only recommend exercise intensity and time. A new set of guidelines are being developed to incorporate 24-hour movement. Soon Australians will be able to use these guidelines to examine their 24 hours and understand where they can make improvements.

    While our new research can inform the upcoming guidelines, we should keep in mind that the recommendations are like a north star: something to head towards to improve your health. In principle this means reducing sitting time where possible, increasing standing and light-intensity physical activity, increasing more vigorous intensity physical activity, and aiming for a healthy sleep of 7.5–9 hours per night.

    Beneficial changes could come in the form of reducing screen time in the evening or opting for an active commute over driving commute, or prioritising an earlier bed time over watching television in the evening.

    It’s also important to acknowledge these are recommendations for an able adult. We all have different considerations, and above all, movement should be fun.

    Christian Brakenridge, Postdoctoral research fellow at Swinburne University Centre for Urban Transitions, Swinburne University of Technology

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • The Sugary Food That Lowers Blood Sugars

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝Loved the article on goji berries! I read they are good for blood sugars, is that true despite the sugar content?❞

    Most berries are! Fruits that are high in polyphenols (even if they’re high in sugar), like berries, have a considerable net positive impact on glycemic health:

    And more specifically:

    Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials

    Read more: Which Sugars Are Healthier, And Which Are Just The Same?

    As for goji berries specifically, they’re very high indeed in polyphenols, and also have a hypoglycemic effect, i.e., they lower blood sugar levels (and as a bonus, increases HDL (“good” cholesterol) levels too, but that’s not the topic here):

    ❝The results of our study indicated a remarkable protective effect of LBP in patients with type 2 diabetes. Serum glucose was found to be significantly decreased and insulinogenic index increased during OMTT after 3 months administration of LBP. LBP also increased HDL levels in patients with type 2 diabetes. It showed more obvious hypoglycemic efficacy for those people who did not take any hypoglycemic medicine compared to patients taking hypoglycemic medicines. This study showed LBP to be a good potential treatment aided-agent for type 2 diabetes.❞

    • LBP = Lycium barbarum polysaccharide, i.e. polysaccharide in/from goji berries
    • OMTT = Oral metabolic tolerance test, a test of how well the blood sugars avoid spiking after a meal

    Read: Practical Application of Antidiabetic Efficacy of Lycium barbarum Polysaccharide in Patients with Type 2 Diabetes

    For more about goji berries (and also where to get them), for reference our previous article is at:

    Goji Berries: Which Benefits Do They Really Have?

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: